Warm-up:

Run 400m 

Samson lunges down

Inch worm down with an upward dog pose

10 push ups

10 pull-ups

Pigeon pose 1 minute each side

Lax to plantar

10 dislocates
WoD:

Every minute, on the minute, for 30 minutes…

Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

Extra work:

3 sets of…

1:00 Chinese Planks

8 KB rows each arm

Mobility:

Couch stretch

Roll posterior

Mash quads

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021